• When bar is at midthigh, “explode” your hips to move the bar quickly up your chest (shown). At the same time, dive under the bar and receive it on your shoulders at a quarter squat. Then stand the bar up, fully opening your hips.

• Dip and drive the bar overhead, receiving the bar at a either a quarter squat or split jerk stance (shown). When the bar is overhead, stand it up to complete the movement. Bail the bar or control it down shoulders, to waist, then to floor.